Comparing Nutrients in 14 ounces Blanched Almonds VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	80.7% 2342kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	5.16% 5g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	263% 342g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	66.3% 48g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	3.34% 2.42g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.12g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 41g	g per day for Men 19-50 years
Fiber	103% 39.3g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	152% 85g	47.4% 26.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	0% 0μg	501% 4509μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	678% 8.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	393% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	719% 115mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	591% 7.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	601% 2405μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	901% 21.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	200% 1203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	94% 937mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	65.7% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	163% 13mg	1624% 130mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	190% 4.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	130% 71.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	144% 2163mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.39% 14.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, RALSTON CRISP RICE per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 14 ounces of Blanched Almonds have 395.8 times more Vitamin E than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain more Vitamin A, 10.7 times more Vitamin B1, 1.8 times more Vitamin B2, 8.3 times more Vitamin B3, 16.8 times more Vitamin B6, 12.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, RALSTON CRISP RICE provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 14 ounces of Blanched Almonds have 47.2 times more Calcium, 6.9 times more Copper, 11.7 times more Magnesium, 1.7 times more Manganese, 4.9 times more Phosphorus, 6.2 times more Potassium and 2.3 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 10 times more Iron, 5.6 times more Selenium and 28.7 times more Sodium than Blanched Almonds.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.5 times more Energy, 41.7 times more Fat, 11 times more Saturated Fat, 42.2 times more Omega 6, 14.1 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 4.6 times more Carbohydrate and 2.6 times more Sugars than Blanched Almonds.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 6 and Fiber
• Both Blanched Almonds as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 in 14 ounces.